Mid-flu season check-up 

January 16, 2024 - By Rachel Kubik, Senior Content Writer for ARC

Flu season in the United States lasts from the fall through the winter. While influenza viruses spread year-round, most of the time flu activity peaks between December and February, according to the Centers for Disease Control and Prevention. Given it’s mid-January, we find ourselves right in cold and flu prime time. 

If you’re unable to meet with your patients, clients and consumers for nutrition advice because they’re sick at home with the flu, that actually presents an opportunity for you to help them recover. Health and wellness professionals can connect with people who are sick through various means to provide support, guidance and encouragement. You can share your individualized health and wellness advice with consumers from afar: over phone call, video chat or email. You can also send out generalized information to a wider audience through a newsletter or social media. 

While no single food is a cure-all, maintaining a nutritious diet rich in vitamins and minerals can help consumers’ immunity, aiding in healthy function. A healthy diet supports overall well-being, including immune system support. 

It’s also important to note that the CDC recommends flu vaccination for everyone aged 6 months and older and recommends prompt antiviral treatment, especially for higher-risk consumers. There also are prescription flu antiviral drugs that can treat flu illness; those should be started as early as possible and are especially important for higher-risk patients. 

Encouraging a holistic approach to health, from vaccination to dietary choices and lifestyle habits, is paramount during this flu season. Consider communicating the following flu advice with consumers through a safer way, such as through email. 

Flu information 

Influenza, commonly known as the flu, is a contagious respiratory illness caused by influenza viruses, according to the CDC. These viruses infect the nose, throat and sometimes the lungs, leading to a range of symptoms from mild to severe. In severe cases, the flu can even result in death. The primary preventive measure is getting a flu vaccine annually. 

Flu symptoms typically onset suddenly and may include fever or feeling feverish, cough, sore throat, runny or stuffy nose, muscle or body aches, headaches, fatigue (tiredness) and in some cases, vomiting and diarrhea — more common in children than adults. Not everyone with the flu will experience a fever, the CDC said. 

As of Week 52, ending Dec. 30, 2023, the CDC’s influenza surveillance report, FluView, indicated that seasonal influenza activity was elevated and increasing in most parts of the United States. The clinical lab reported a 17.5% positivity rate for influenza. Outpatient respiratory illness visits to healthcare providers were at 6.9%, above baseline nationally since November and across all 10 U.S. Department of Health and Human Services regions. 

The National Center for Health Statistics showed a 0.9% increase in deaths attributed to influenza, with seven pediatric deaths reported in Week 52, bringing the total for the season to 27. The CDC estimated at least 10 million flu illnesses, 110,000 hospitalizations and 6,500 deaths this season. Influenza A(H1N1)pdm09 remained the predominant circulating virus since Week 40. 

A CDC study from 2018 estimated that, on average, about 8% of the U.S. population gets sick from the flu each season, with a range of 3-11% depending on the season. Children are found to be most susceptible to the flu, while consumers aged 65 and older are least likely to get sick from the virus. 

The flu vaccine has demonstrated effectiveness in reducing flu-related illnesses and lowering the risk of severe complications that can lead to hospitalization or even death. In addition to vaccination, the CDC recommends adopting everyday preventive actions to help mitigate the spread of respiratory illnesses, including the flu. These actions include avoiding contact with people who are sick, practicing good respiratory hygiene by covering coughs and sneezes and maintaining frequent handwashing. These preventive measures aim to reduce the transmission of germs responsible for respiratory infections, ultimately contributing to community-wide efforts to minimize the impact of the flu. 

Ways to support immunity 

So, what else can consumers do to help protect themselves? Certain foods have immune-supportive properties, according to Cleveland Clinic. Let’s explore: 

Fatty fish: Omega-3 fats found in fish like tuna, herring, mackerel, salmon, sardines, and trout contribute to anti-inflammatory effects, promoting a robust immune system. Pregnant or nursing women and parents of small children should be cautious due to potential contaminants. 

Citrus fruits: Oranges, lemons, limes, and grapefruits are rich in vitamin C, known for helping immune cell functions and potentially preventing or shortening infections. 

Garlic: Besides improving heart health, garlic’s alliin content supports white blood cells’ response to flu and cold viruses, contributing to immune function. 

Ginger: With anti-inflammatory and antioxidant effects, ginger, containing vitamin C, magnesium, and potassium, aids in immune support, also helping with inflammation and nausea. 

Turmeric: Known for its anti-viral and immune-supporting properties, turmeric’s curcumin content reduces inflammation and combats free radicals. 

Broccoli: Packed with vitamins A, C, and E, along with sulfur compounds aiding glutathione production, broccoli supports the immune system by attacking free radicals. 

Bell peppers: High in vitamin C, especially the yellow or red varieties, bell peppers can be incorporated into salads or cooked dishes to support continued immune health. 

Spinach: Rich in vitamin A (beta-carotene) and folate, spinach serves as an infection fighter and immune system supporter, ideal for salads, smoothies, or dips. 

Yogurt: Probiotics in yogurt contribute to gut health, and research suggests a connection between the gut microbiome and the immune system, helping minimize pathogens and help immune responses. 

Almonds and sunflower seeds: Almonds and sunflower seeds, containing vitamin E and selenium, act as powerful antioxidants, supporting the immune system and protecting against infections. 

While there’s no miraculous ultimate food healer, maintaining a diet filled with vitamins and minerals is crucial for overall health. Consider anti-inflammatory diets like the Mediterranean diet, emphasizing fruits, vegetables, whole grains and lean proteins, and avoid excessive saturated and trans fats for optimal immune health. Dietary changes are not a guarantee against illness, but can significantly contribute to overall health and immune system resilience. 

What else? 

In addition to making wise dietary choices, adopting a healthy lifestyle can further enhance consumers’ immune system naturally. Consumers should consider the following practices from the health system, Lifespan: 

Regular exercise: Engage in 30 minutes of exercise at least five times a week, incorporating both cardio and strength training for overall well-being. 

Weight management: Maintain a healthy weight through nutritious eating, as excess weight can stress various body systems, including the immune system. 

Adequate sleep: Ensure 7 to 9 hours of quality sleep per night, as insufficient or poor-quality sleep can impact the immune system. 

Quit smoking: Ceasing smoking is among the most beneficial actions for consumers’ health. If needed, seek support to quit. 

Moderate alcohol consumption: Limit alcohol intake as it can have widespread effects on consumers’ body, serving as a depressant. 

Stress management: Chronic stress weakens the immune system. Find effective ways to manage stress for improved mental and physical well-being. 

In the midst of peak flu season, health and wellness professionals have a unique opportunity to guide patients, clients and consumers towards recovery and immune resilience. You can organize online workshops to educate consumers on managing their health conditions, providing them with valuable information and resources. Recommend mobile applications that offer health tracking, reminders for medications and access to educational content. Try sending out regular newsletters containing health tips, updates on medical advancements and encouraging messages to keep consumers informed and motivated. Use social media platforms to share relevant health information, engage with followers and create a sense of community. Live Q&A sessions or virtual events can enhance interaction. 

Send care packages or digital resources that include information on managing symptoms, nutritional advice and other supportive materials. Engage with family members or caregivers, providing them with information and resources to support the patient effectively. 

While the winter months bring an increased risk of influenza, strategic measures can be taken to mitigate its impact. Encouraging a nutritious diet rich in vitamins and minerals stands out as a key element in supporting immunity, aiding both in the prevention and expedited recovery from illnesses like the flu. As we navigate the flu season’s challenges, a holistic approach encompassing dietary choices and lifestyle habits proves instrumental in fostering community-wide efforts to minimize the impact of respiratory infections.